Women have to realize that while some is genetics, most is diet and exercise choices. You cannot "tone". Light weights will not increase caloric burning. Heavy weights will not make you "big" just defined (and burning more calories). And you have to be realistic with your intake - keep track, measure to make sure you are honest with yourself. Exercise doesn't mean you can eat more (so many people work out for one hour then sit on their butts for 18 hours).

Believe me, hard to imagine now but up until 4 years ago I was 165 lb and fluffy. I had previously swum (high school & college - slowest person but stubborn, however it did not do much for my body composition, I was still a fat young adult). After college I tried jogging and even did short distance triathlons. Nope, still 140-150 lbs and "fluffy". Taught aerobics for 10 years. Did step, interval training 1-2 classes a day, even still jogging. No change.

What changed? I do not have athletes in my genetic tree. It was finding Crossfit in 2009 that reinvented my body & mind. Don't always understand it, but something about the HIIT, constant variation, and strength training/Olympic lifting that challenged my cardio, strength, core, balance, agility, etc.

Hope that answered your question.

mrs svc.

Las Vegas NV

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to Mrs SVC, this off the subject a little but I have to compliment you on your level of fitness. Very few women ever get into that good of shape let alone a 45 year old woman. Julie and I both are into body building so I think we have a good understanding of what it takes to put on that kind of muscle and also drop the body fat.

There is lots of advice for men out there but not much for women that I have found. I would love to talk to you about your training, diet and supplements. I'm asking on behalf of Julie since she is not to kind of person that wiill just go up to someone at the gym and strick up a conversation about lifting or training. Me on the other hand, that is another story.

Williamsport PA

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Just finished the Crossfit Open. Goal was top 50 in my division. Finished 44th (only top 20 go to the Games in Corona). Know what I need to work on for 2014.

mrs svc

Las Vegas NV

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Not sure why the cap. Box trainers seem to like to cap things? I'd still be doing it now if they didn't. LOL

Jacksonville FL

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I like your early lifts, dislike the later, but then again, there are fewer round (still hate wall balls). Our annual 12 Lifts is in the WOD thread. We don't set a time cap. Lots of new folks doing it for the first time, some took 45 min but they toughed it out.

Yay for all your progress.....but that last picture??? WTF? Halloween? LOL!

Las Vegas NV

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Well, a PR won't be hard for me...45:46 and I was a whipped dog at the end!

On the other good news front, did a Fight Gone Bad a few weeks back at a charity event...added 40 reps to my previous - total of 257 - PR except for step-ups.

Other noteworthy Fitness feats:

1. 325 Deadlift 5x 10# PR 2. 335 Deadlift 3x PR 3. Got off the bands for Pull-ups (except for high-rep WODs, still gotta strap on a red for those, for now.) 4. Did "Fitness Test" RX - 7:07 - up from last of 6:12 but NO bands! 5. Met Coach Glassman and Julie Foucher in the same week! 6. Have my 9 month photos waiting to be approved on upload. 7. 30# PR on 1rep Thrusters - 165# 8. Began my journey to true handstand push-ups. Got vertical on my own a few times. 9. 20# PR on Hang Cleans 155# 10. 20# PR on Power Snatch - 105# 11. Made it to start of round 11 of 12 days of Christmas - 24:00 time cap.

Good to be back...ready to ring in the New Year and have some fun!

Jacksonville FL

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Hey "20"!!! Miss ya. We did "Victoria" last Thursday. At first my legs were getting tired. But then it was my arms that were giving out. I'm sure we'll do it again and then we can both get PRs. Take care of that knee.

mrs svc

Las Vegas NV

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Nine month pics up soon. Not a huge change, but a change none-the-less. Just did the "Victoria" hero WOD Thursday...what an ass kick that was!